We’ve come a long way since brown paper bag lunches filled with Doritos and sugar-filled juice boxes.
Do bagged lunches feel like a memento from years past? With kids heading back to in-person learning, they’re about to be top of mind again. And even though tossing in lunch foods that are supercharged with processed sugars and salts might feel easy, they’re not the most healthy (as we know). So, we asked Sammi Brondo, a registered New York-based nutritionist, how to make school lunches that are satisfying enough for picky eaters but also well-balanced nutritionally. After all, it can be tiring to get through a busy day of learning. Kids need to be eating the right foods to stay on their A-game.
Plus, with the cold and flu season on the horizon, it’s especially important to be getting the right nutrition (and, not to mention, sleep). “While no food can technically ‘boost’ the immune system, make sure to keep giving plenty of fruits and veggies that contain important vitamins and minerals to help kids stay healthy,” says Brondo.
Read on for fun and easy ways to pack healthy school lunches. Then, shop for some nutritionist-approved lunch box and snack ideas below.
Healthy School Lunch Ideas for Kids
Use compartmentalized lunch boxes
The key to a healthy packed lunch for kids is balancing it out with a protein, whole grain, and a fruit or veggie, says Brondo. But it doesn’t have to be rocket science. “I love the compartmentalized lunch boxes — you can try to add a different food group to each compartment.”
Rounding out your kid’s school lunch with proteins, grains, and fruits and veggies will keep the student satisfied and energized to tackle the second half of their day. No salt-added and nitrate-free deli meats, string cheese, and homemade bars are easy ways to sneak in healthy proteins. Add whole grains using whole wheat sandwich bread, oatmeal or granola bites, or popcorn, like SkinnyPop.
Another easy option: Bake homemade (and delicious) snack balls that include fruit, chocolate, and oats. “Both kids and adults always love these Banana Oaties! They’re easy to make and are a great way to add whole grains and fruit to meals,” says Brondo.
Swap candy for dried fruit
Dried fruit — like mangoes, dates, raisins, or apricots — are sweet and highly nutritious. Since they don’t need to be refrigerated, energy-dense dried fruits are perfect for school lunches and sweet enough to satisfy the processed sugar cravings kids get from having too much candy.
You can toss different dried fruit into homemade trail mix. “Make your own trail mix by mixing dried fruit with nuts and chocolate chips,” says Brondo. Try a combo of macadamias, almonds, walnuts, and pistachios for added protein, which keeps you fuller longer.
Avoid added sugars
“I don’t think there are specific ingredients to always avoid, but instead, watch out for snacks with too much added sugar, especially for kids,” says Brondo. “Because kids’ meals are smaller (relative to adults), we want to try to give them nutrient-dense options as much as possible. Of course, a little added sugar is OK, but try not to give a lot of it at every single meal or snack.”
Use alternative nut butters
If your child’s school prevents using peanut butter due to student allergies, sunflower butter is a healthy alternative. “I love sunflower seed butter! It has a similar taste and, like nut butter, contains protein and healthy fats,” says Brondo.
Try plant-based packaged goods
After a tiring day of learning, kids are hungry by the time they get home. Instead of reaching for chocolate or candy, which provides an instant smile, followed by a major crash, keep fresh fruit stocked in the fridge. Natural nut and seed butters, like almond, sunflower, or peanut butter, are also great options. “It’s easy and provides fiber, protein, and fat to help keep kids full longer,” says Brondo.
Or if your kids are obsessed with packaged goods, try a plant-based bar made with organic whole grains, real fruit, and veggies. “I love Nature’s Bakery’s Baked-Ins for an easy, grab-and-go bar,” Brondo says.
Shop Healthy Back-to-School Lunch Staples Below
Bento Lunch Box by BriGenius
This nifty five-compartment reusable lunch box comes with a reusable plastic fork and spoon to help stay organized. Plus, if your child loves dipping (who doesn’t?), there’s even a spot for sauces.
Three Compartment Glass Meal Prep Containers
Use these three-compartment glass containers to separate out fruits and veggies, protein, and whole grains. Plus, these can double as meal prep cannisters (if that’s your kinda thing).
5-Pack Lay Flat Leak Proof Reusable Lunch Bags
Help cut down on plastic waste by using these leak proof, reusable lunch bags instead of the alternatives that you throw out after each use.
Peanut Butter Sampler
For the kids who can’t get enough of peanut butter, this handmade honey roasted peanut butter sampler includes five different flavors like peanut butter with white chocolate pretzels, and one with coconut, dark chocolate, and almonds. Yum.
Nut Butter Sampler Pack by Julie’s Real
If your child is allergic to peanuts, or their school doesn’t allow peanut products, try this sampler of too-good-to-be-true alternative nut butters (including cinnamon vanilla bean almond butter; cinnamon vanilla bean cashew butter; and coconut vanilla bean cashew butter).
Nutty Best Sellers Variety Pack
Make your own healthy trail mix at home, or toss in the individually sized snack bags into your kid’s lunch bag. This variety pack includes roasted almonds, cashews, and pistachios.
Organic Fruity Sampler
Find out which dried fruits your kid likes by ordering this dried fruit sampler. All-in-one: You’ll get a package of organic banana chips, Turkish figs, pineapple, mango, mixed fruit, ginger, and apricots.
Baked-Ins Bars by Nature’s Bakery
Nature’s Bakery Baked-Ins are one of Brondo’s go-to snack bars: “They’re a good source of fiber and the best part is that they are nut-free, dairy-free, and Non-GMO Project Verified,” she says.
